As Erik Walden, Super Bowl Champion and Green Bay Packers starting linebacker, demonstrates in the video above, my Med Ball Core Circuit is intense. It addresses all of the core muscles in a quick, efficient manner. It’s nothing flashy—all you need is a med ball, a few minutes and mental toughness.
Training the muscles of the core builds injury-preventing and power-enhancing strength and stability for athletes of all ages and levels. It’s a must for any serious athlete. (Learn more about core training.)
To perform the Med Ball Core Circuit, you will need a five- to 10-pound medicine ball. (Watch the video for details on how to execute each movement.)
Med Ball Core Circuit

• Sit-Ups With Press
• Toe Touches
• Russian Twists
• Crunch Toss
• Sit-Ups with Chest Press

Sets/Reps: 2×10 each exercise
Once you complete all five exercises, repeat the circuit immediately in the same order. Perform 10 reps of each exercise, for a total of 100 reps for the entire circuit.
This circuit is a great finisher to a workout, and it should take you less than three minutes. Give it a try. I promise you will feel the burn!
A strength and conditioning coach at the collegiate level since 2002, Jason Spray is currently the director of strength and conditioning for men’s basketball and assistant director for football at Middle Tennessee State University, where he also aids in day-to-day physical and nutritional development. Spray earned his bachelor’s and master’s degrees from Middle Tennessee and is CSCS, SCCC, USAW, NSCA, NASE, FMS and CSCCa certified. He is also a USA Weightlifting Club coach and a certified physical therapy aide. Spray has trained athletes ranging from high school to professional and Olympic levels. He has been featured in Premier Players Magazine and is the head sports performance adviser for RSP Nutrition.